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  1. #1
    Registered User omoruwii's Avatar
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    upright rows vs side later raises

    which one you prefer and why? personally i ve never experienced any shoulder discomforts so i’ll choose cable (straight bar) upright rows for the side delts.
    I enjoy erxercising mind, body and spirit.
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    Originally Posted by omoruwii View Post
    which one you prefer and why? personally i ve never experienced any shoulder discomforts so i’ll choose cable (straight bar) upright rows for the side delts.
    I do both, but the URs have to be VERY wide grip to maximize side delt and minimize front det/traps, while making the Humerus parallel to the ground, no higher= no shoulder impingement
    Last edited by TXBuddy; 02-24-2021 at 06:09 AM.
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    Registered User omoruwii's Avatar
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    Originally Posted by TXBuddy View Post
    I do both, but the URs have to be VERY wide grip to maximize side delt and minimize front det/traps, while making the Humerus parallel to the ground, no higher.
    what rep range u use for lateral raises?
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    Originally Posted by TXBuddy View Post
    I do both, but the URs have to be VERY wide grip to maximize side delt and minimize front det/traps, while making the Humerus parallel to the ground, no higher.
    +1

    Usually superset em together
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    Side laterals. I’ve read upright rows can easily cause shoulder impingement. That said I used to do them all the time, but have suffered from shoulder pain in the past so cut them out.
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    Partial rom laterals for slow reps >>>> all delt exercises
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    Registered User TXBuddy's Avatar
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    Originally Posted by omoruwii View Post
    what rep range u use for lateral raises?
    I try 10-12, but it drops with fatigue. Some times I do 4 sets of 8-10 and run the rack. ie. 40s, 30s, 20s, 10s, non stop.
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    uprights never gave me problems. i do a lot of rowing and feel like they help with that and vice versa.

    i do not hook my thumbs on upright rows. allow your hands to curve around the bar naturally vs being locked in place. i feel a lot of people have shoulder issues due to keeping the thumb wrapped. same deal with bench press; you're locking your arm in position and forcing it.
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    📶 🔌🔋 99% LukeLissen's Avatar
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    side lateral raises using very light weights and higher reps will make your delts look like two balloons
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    I prefer lateral raises, I feel like I have a bit more freedom to tweak the movement to really target the side delts. It's really easy to turn it into an upper trap movement but as somebody mentioned not going too high on the movement and using a wider grip will minimize its involvement.

    I kind of like using "heavier" weights as it sort of prevents you from turning it into a trap-based movement, so sets of 8-12 for me
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    📶 🔌🔋 99% LukeLissen's Avatar
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    This is something that Rich Piana hit on partly with his 'feeder workouts' videos --->

    Once you get your base of bodybuilding going, use very light weights with high reps an hour after a high protein meal and you will get the most explosive growth you've ever got. Do it. Try it.

    Using a moderate to light weight in the 30 to 70 rep range will build more muscle volume/size/thickness than anything else. However this will only happen after you've built a base of strength in that muscle group.

    high protein meal --> one hour --> light weight high reps workout ---> simple carbs immediately after

    That's a bigtime secret that many bigtime bodybuilders refuse to talk about.
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    Registered User omoruwii's Avatar
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    Originally Posted by LukeLissen View Post
    side lateral raises using very light weights and higher reps will make your delts look like two balloons
    rep range?
    I enjoy erxercising mind, body and spirit.
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    Originally Posted by LukeLissen View Post
    This is something that Rich Piana hit on partly with his 'feeder workouts' videos --->

    Once you get your base of bodybuilding going, use very light weights with high reps an hour after a high protein meal and you will get the most explosive growth you've ever got. Do it. Try it.

    Using a moderate to light weight in the 30 to 70 rep range will build more muscle volume/size/thickness than anything else. However this will only happen after you've built a base of strength in that muscle group.

    high protein meal --> one hour --> light weight high reps workout ---> simple carbs immediately after

    That's a bigtime secret that many bigtime bodybuilders refuse to talk about.
    They're also on tremendous amounts of gear...
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    Side lateral raises only. Upright rows kill my shoulders. I start with a set of 8-10 at lighter weight but 1.5 rep, so it's more like 12-15 full reps. Then I do two sets of heavier weight at 8-10 full reps. Seeing pretty good results in spite of a history of shoulder impingement. Currently using dumbbells but planning to switch to cables soon.
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    Side lattys = goat

    Never got a proper pump from uprite rows
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    side lat raises and its not even close
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    Tuna, No Crust Jax05's Avatar
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    Upright rows are basically side lats with more risk and very little benefit. Just like behind the neck press. Even if you don't have shoulder issues right now you're taking unnecessary risk.
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    Originally Posted by Jax05 View Post
    Upright rows are basically side lats with more risk and very little benefit. Just like behind the neck press. Even if you don't have shoulder issues right now you're taking unnecessary risk.
    Well sounds like I'm fukked because I superset behind the neck press with single arm upright rows lol. I have good shoulder mobility and don't go overly heavy so I haven't had any issues in the year or so I've been doing it. Been lifting for 15+ years though so I'm sure that helps.

    To the OP, why not both? If I had to choose one though, it would be laterals.
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    Registered User TXBuddy's Avatar
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    Originally Posted by Jax05 View Post
    Upright rows are basically side lats with more risk and very little benefit. Just like behind the neck press. Even if you don't have shoulder issues right now you're taking unnecessary risk.
    Only when folks do them wrong.
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    I do upright rows with the EZ curl attached to the low cable. I find that this forces pulling up and back and really feels a lot more natural.
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    Lateral raises and Y raises

    Both preferrably done with cables or machines to take advantage of a more even loading curve
    Training log: http://forum.bodybuilding.com/showthread.php?t=165829701
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  22. #22
    Breaker of Gains JStrez's Avatar
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    Lateral raises for sure.
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    Barbell crew - Upright rows. Love em.
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    Originally Posted by omoruwii View Post
    what rep range u use for lateral raises?
    2x20
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    Originally Posted by arn710 View Post
    Lateral raises and Y raises

    Both preferrably done with cables or machines to take advantage of a more even loading curve
    I love finishing my side laterals on the machine, Facing the chair, no hands. Only pushing out with the elbows. It's very specific.
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    nothing better on shoulder day than front plate raise supersetted with side lateral raise
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    Side laterals. I prefer single arm at a time, using DBS, holding onto something with the off hand and a slight lean to the torso. So when your at the bottom of the movement the DB is not resting on your side but hanging straight down. For me I find it keeps way more tension on my side delt and my traps never get involved.

    Originally Posted by AvengeMe View Post
    Well sounds like I'm fukked because I superset behind the neck press with single arm upright rows lol. I have good shoulder mobility and don't go overly heavy so I haven't had any issues in the year or so I've been doing it. Been lifting for 15+ years though so I'm sure that helps.

    To the OP, why not both? If I had to choose one though, it would be laterals.

    Too much shoulder mobility is not a good thing. Stretching out/wearing out your labrum is a recipe for disaster later on in life.


    Your better off with tighter shoulders and less flexibility. Less likely to dislocate and/or tear the labrum.
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    wow i havent heard of upright rows since the nov 2008 issue of muscle and fitness
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